Veggie of the Month

No matter how you prepare it, spinach does a body good. One cup of spinach (cooked, boiled, drained) has a measly 41 calories, yet provides 987% of the DRI for Vitamin K! It also has 66% the DRI for folate and 49% the DRI for magnesium, not to mention 34% the DRI for Vitamin B6, 23% the DRI for Vitamin C, and 17% the DRI for fiber.

Vitamin K is essential for bone health and blood clotting. Research also shows it may decrease inflammation (helpful for arthritis, osteoporosis, Alzheimer's, heart disease, and type 2 diabetes).

What's the Real Age of Your Body?

We all know our chronological age...but what is your body's age? Check out www.realage.com to find out how well you've maintained your body and how you can improve your health and decrease your body age.

New Physical Activity Guidelines for Americans

The U.S Department of Health & Human Services (HSS) recently released the Physical Activity Guidelines for Americans. This is the FIRST time the government has published thorough recommendations for the nation. However, people need to understand that these are the minimums...as "research shows that adults can achieve greater health benefits by increasing their aerobic physical activity to five hours a week of moderate-intensity or two and one half hours a week of vigorous-intensity aerobic physical activity".

Here's an overview of the guidelines (remember that these are minimums):

1. Children & Adolescents: 1 hour or more of moderate to vigorous aerobic activity per day (3 days per week should include vigorous intensity physical activity).
2. Adults: 2.5 hours per week of moderate intensity aerobic activity or 1.25 hours of vigorous intensity physical activity.
3. Older Adults: Follow the adult guidelines unless a chronic condition prohibits you from achieving this. If that is the case, be as physically active as possible.
4. Women During Pregnancy: 2.5 hours per week of moderate intensity physical activity throughout the pregnancy.
5. Adults with Disabilities: If able to, follow the guidelines for adults above.
6. People with Chronic Medical Conditions: Perform regular physical activity under the guidance of your physician.

For more information about the Physical Activity Guidelines for Americans, visit www.hhs.gov or www.health.gov/paguidelines.

Source: American Council on Exercise